Frequency of "speed work"

Cazneau · Post by **Cazneau** » December 7th, 2008, 7:45 pm

I'm a relatively new erger. Got my C2 late last winter, rowed with some regularity until it got nice out, then switched mostly to my outdoor exercises. It is cold again, so I'm back on the rower most days.

My question is how frequently should I push myself with an butt-kicking interval workout? As a recreational runner carrying some extra weight, I've always heeded the advice that "speed work" intervals in running should be limited to once a week to avoid injury. Of course erging doesn't have the impact issues that running does.

Should I be rowing at a moderately hard pace most days, and limiting really hard workouts to just a few? And if so, how many hard days is too many? My main goal is to shed some pounds and stay aerobically fit over the winter, but I'd also like to get my 5k times to something respectable--i.e. out of the bottom quartile for my age.

Nosmo · Post by **Nosmo** » December 7th, 2008, 9:50 pm

Intervals twice a week max. One hard long day the rest of the week easy rows.

See this for a simple easy to follow plan:
http://thepeteplan.wordpress.com/the-pete-plan/

Also see the Wolverine Plan thread on the training forum and follow the links there.

Cyclist2 · Post by **Cyclist2** » December 7th, 2008, 9:51 pm

There are various workout plans on these forums, Internet, etc. I'm using the C2 UK site's interactive plan: http://www.concept2.co.uk/training/interactive.php. They have a 2000 meter plan and a weight loss plan. That might be a good place to start.

You can do speed work several times a week, some longer intervals and some short, intense intervals. Listen to your body, and if you are doing them to where you feel "beat up" take a day or two off, or row long but at low heart rate paces. You will probably figure it out pretty quickly.

Good luck and happy erging!